Working out is an effective way to build muscle and endurance, but it also comes with risks, including injury, cramps and aches and pain from overexertion. A common problem is delayed onset muscle soreness, which is marked by pain that doesn't appear until one or two days after exercise. DOMS is not usually severe, but the pain from DOMS can linger for up to seven days. If the pain does not subside after that time, consult a doctor.
Features
DOMS is characterized by pain that sets in 24 to 48 hours after a workout, and peaks after approximately 48 to 72 hours. The pain from DOMS typically dissipates after three or four days but may linger for up to seven days, according to researchers at the University of New Mexico. In addition to pain, DOMS symptoms may include stiffness, muscle tenderness, weakness and swelling. The symptoms are independent of each other, and they often present at different times.
Causes
It was once thought that DOMS was caused by the buildup of lactic acid, a waste product that occurs during a workout, but subsequent research found that was not true. The exact reason DOMS occurs is not clear to experts, but they do know it is an inflammatory response, possibly caused by microtears in the cells of the muscle. Resistance against the lengthening of the muscle — referred to as eccentric contraction — seems to contribute the most to DOMS. Lowering a weight is one example of eccentric contraction. Additionally, it has been found that novice athletes who are out of shape and more seasoned athletes who suddenly increase the intensity of their workout are most at risk for DOMS.
Prevention
The most effective way to prevent DOMS is by performing a warmup and stretching your muscles before working out. A warmup should include both general and specific aspects. A general warmup, such as light jogging for five to 10 minutes, will get your blood flowing and help your muscles contract more smoothly. A specific warmup includes moving your muscles through the motions you perform during your workout, but without any resistance — for example, lifting your arms in a curling motion without any weights. Gently stretch your muscles after warming up and after your workout is completed. Gradually increasing the intensity of your workout can help get your muscles more accustomed to the new level of activity. Once your endurance is built up, DOMS won't happen as frequently and may disappear altogether.
Treatment
Despite research into the matter, no one treatment has been found that consistently helps speed up the healing or relieve the pain from DOMS, but self-care measures may offer some relief. Massaging your muscles, applying heat and taking nonsteroidal anti-inflammatory drugs such as ibuprofen may offer relief from the pain. Julia Valentour of the American Council on Exercise points out that gentle exercise may also relieve pain, but it is usually temporary; however, working out while afflicted with DOMS has not been shown to cause further damage to the muscles. Rest is the recommended treatment, though, because exercising with DOMS may prolong the pain in the long run. Clayton South of Bodybuilding.com recommends taking protease enzymes or plant-based sitosterols to help reduce inflammation, which may help relieve the soreness.
References
- American Council on Exercise: Don't Be A Sore Loser
- Bodybuilding.com; DOMS Prevention and Treatment; Clayton South; November 2006
- University of New Mexico; Treating and Preventing DOMS; Johndavid Maes, et al.; 2003
- American Council on Exercise; If My Muscles Are Sore from Previous Workouts, Is It Safe to Exercise Them?; Julia Valentour
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